Strength: If you feel up to it, test your 1RM on one of the major lifts! Otherwise, 3 x 5's of ...
- squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
- powercleans (full or hang), deadlifts, benchpress
MetCon: (modified version of Feb. 7 @ Invictus Fitness)
For time:
- 30 swings
- 30 pushups
- run 300m (or row
375 m)
- 20 swings
- 20 pushups
- run 200m (or row
250m)
- 10 swings
- 10 pushups
- run 100m (or row
125m)
While The Cats Are Gone, The Mice Will Play WOD Results:
ReplyDeleteKathy- 8:21, 12kg, modified push ups, row/ run mix
Barbara-9:48, 20#, modified push ups, row/ run mix
Laura- 8:25, 15#, modified push ups, row
Matt-10:10, 15 kg, full push ups, run
Skye-8:14, 30#, modified push ups, run
Sometimes people switched from rowing to running if a row machine wasn't available.